Just like every morning, i started my day with two glasses of water on an empty stomach then had my cup of coffee (1 tsp of Nescafe, 3 tsp of fat free coffee mate, 2 tsp of sugar). I was looking for a change and felt like eating something different from the regular cheese sandwich, the toast&eggs or the cereals with milk and thus decided to go for a scrumptious breakfast that we all love! Ready made mixture, water, cooking spray, a pan, and my favorite summer fruits altogether resulted in the following dish:

2 small blackberry pancakes …

Fish was on the menu for lunch! Before it dived into the oven, i made sure to season it with fresh coriander, diced green onions, grated fresh ginger, tomatoes, coarse salt and balsamic vinegar!

 

 

I prepared in the meantime a chickpeas salad (around 4 tbsp of chickpeas) with rocket leaves, sumac, lemon&olive oil and enjoyed eating it with 120g of baked fish!

 

 

As an afternoon snack i enjoyed eating one of my favorite desserts which is a light vanilla pudding with blackberries! A true delicacy!

I had for dinner a scrumptious salad made of lettuce, blackberries, 20 g of grated roquefort cheese, 2 slices of parma ham with honey mustard dressing! A true delicacy!

Anthocyanins are what gives blackberries their dark color and have been shown to reduce inflammation.Just one cup of blackberries contains 8 grams of fiber, that promotes healthy digestion and decreases the risk of developing many diseases.Blackberries are also a good source of vitamin K and a great source of Vitamin C that acts as an antioxidant.One cup of blackberries contains 50% of the daily recommendation of vitamin C and the following percentage of daily recommendations of these vitamins and minerals:

• Calcium: 4%
• Iron: 5%
• Magnesium: 7%
• Phosphorus: 3%
• Potassium: 7%
• Zinc: 5%
• Copper: 12%
• Manganese: 47%
• Selenium: 1%
• Vitamin A: 6%
• Vitamin E: 8%
• Folate: 9%

Enjoy eating blackberries!

Dietitian Nicole Maftoum